立夏后，“补夏”有讲究，建议：吃2肉，食2菜，喝2汤，健康过夏|健康过夏|冰糖|大蒜|立夏|美味菜肴|苋菜|莲子|补夏|调味|鲫鱼|鸭肉

立夏后不补，一整夏受苦”，记得：吃2肉，食2菜，喝2汤，顺应时节而养，安康顺利过夏天

立夏之后，随着气温升高，人体出汗多、消耗大，再加上湿气重、容易没胃口，如果这时候不抓紧时间调整饮食，整个夏天确实容易感到疲乏无力，甚至出现“苦夏”的症状。

要想“乐过夏”，咱们得顺应时节，把身体底子打好。老话讲：立夏后不补，一整夏受苦。为您整理了立夏后最该吃的“2肉、2菜、2汤”，帮您补足精气神，轻松快乐地度过这个夏天。

吃2肉：补体力、强筋骨

夏天虽然清淡饮食为主，但完全不吃肉会导致体力透支。这两样肉，温补而不燥，最适合初夏。

1. 鸭肉（滋阴补虚）

俗话说“防苦夏，吃鸭肉”。鸭肉性凉，具有滋阴养胃、利水消肿的作用。夏天吃鸭肉，既能补充过度消耗的营养，又能祛除暑热，不会像吃羊肉那样容易上火。

推荐吃法，啤酒烧鸭肉。用啤酒炖去腥味、肉质更嫩，还自带麦香。做好的美食不腥不腻、软烂入味。

食材；鸭肉半只、啤酒 1 瓶、姜、蒜、干辣椒、八角、桂皮、香叶、生抽、老抽、料酒、盐、冰糖

做法：1处理去腥，鸭肉切块，冷水下锅，加姜片、料酒，大火煮开焯水，撇去浮沫，捞出用温水洗净沥干。

2煸炒出油，不放油，直接下鸭块小火慢炒，把鸭皮油脂炒出来，炒到表面微黄，控油盛出多余鸭油。

3爆香佐料，留底油，放姜片、蒜瓣、干辣椒、八角、桂皮、香叶，小火炒出香味。

4调味上色，倒入鸭块翻炒，加生抽 2 勺、老抽半勺、几颗冰糖，翻炒均匀上色。

5啤酒焖煮，整瓶啤酒倒入，没过鸭肉，不用加水。大火烧开转小火，盖锅盖焖40 分钟。

6收汁出锅，最后加盐调味，开大火收浓汤汁，汤汁裹满鸭肉即可出锅。

2.鱼肉

鱼肉富含优质蛋白质，且脂肪含量低，容易被人体消化吸收。立夏后吃鱼肉，既能补充身体所需的营养，又不会给肠胃造成负担。此外，鱼肉中还含有丰富的不饱和脂肪酸，如欧米伽 - 3脂肪酸，对心血管健康有益。

推荐吃法，香煎鲫鱼。这是一道经典又美味的家常菜。鲫鱼肉质鲜嫩，营养丰富。

食材：新鲜鲫鱼1 - 2条，葱2根，姜，生抽，盐，白糖

做法；1处理鲫鱼，把鲫鱼去鳞、去鳃、去内脏，然后用清水冲洗干净，在鱼身上划几刀，

2煎鱼，在锅中倒入适量的食用油，油热后将鲫鱼放入锅中，用中小火慢煎。等一面煎至金黄后再小心翻面，煎另一面，直到两面都煎成金黄色。

3鱼煎好后盛出，锅中留少许底油，放入葱段、姜片、蒜瓣、八角和桂皮，用小火慢慢炒香。

4调味，调料炒香后，加入2汤匙生抽、1汤匙老抽、2汤匙料酒和1汤匙白糖，翻炒均匀，让调料充分融合。生抽提鲜，老抽上色，料酒去腥，白糖则能增加甜味，让味道更加平衡。http://raad.share.noior.cn/article/details/96543.shtml
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5加水煮鱼，往锅中加入适量的清水，水量要没过鲫鱼。把煎好的鲫鱼放回锅中，大火烧开后转小火，盖上锅盖焖煮10 - 15分钟，让鱼充分吸收汤汁的味道。

6收汁，等汤汁变得浓稠，鲫鱼熟透后，根据个人口味加入适量的盐调味。然后开大火收汁，让汤汁紧紧包裹在鱼身上，这样一道鲜香入味的红烧鲫鱼就大功告成啦！

食2菜：清心火、祛湿气

立夏对应五脏中的“心”，此时心火最旺，且湿气重，这两种菜是天然的“灭火器”和“除湿机”。

1.红苋菜

立夏后吃红苋菜，核心是清热祛湿、补血护骨、润肠通便、抗氧化护眼，正好对应初夏暑湿重、胃口差、易上火的特点。

推荐吃法，蒜蓉红苋菜。大蒜的温性可以中和红苋菜的凉性，且蒜香能提升风味。

食材；红苋菜 1 大把、大蒜 5–6 瓣、盐、食用油、少许鸡精（可不放）

做法：1红苋菜摘掉老根烂叶，清水多淘洗两遍，沥干水分备用。

2大蒜拍扁，剁成蒜末，分两半留用。

3热锅倒油，油温微热，下入一半蒜末小火炒出香味。

4转大火，倒入红苋菜，快速翻炒。

5炒至苋菜变软、出红汤汁，加适量盐调味。

6撒上剩下一半生蒜末，翻匀关火即可。

2.蚕豆

立夏之后，正是蚕豆大量上市的季节，这时候的蚕豆鲜嫩清甜，口感最好。俗话说“立夏吃豆，胜过吃肉”，在这个时节吃蚕豆，不仅能尝鲜，对身体的好处也非常多http://www.noior.cn/Article/details/70806.shtml
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推荐吃法，蚕豆焖饭。鲜香省事一锅出，好吃美味。

食材：新鲜蚕豆米、大米、腊肉 / 腊肠（没有就用五花肉）、大蒜、葱花、盐、生抽、少许食用油

做法：1大米提前淘洗干净，清水浸泡 10 分钟；蚕豆剥壳去皮洗净沥干。

2腊肉 / 腊肠切小丁，大蒜切末。

3锅放少许油，下蒜末、腊肉丁小火炒出香味出油。

4倒入蚕豆米，翻炒 1 分钟炒至断生。

5加少许盐、一勺生抽翻匀关火。

6把泡好的大米放进电饭煲，按平时煮饭的水量加水。

7把炒好的蚕豆腊肉铺在大米上面，正常煮饭模式。

8跳闸后不要马上开盖，再焖 10 分钟，撒葱花翻拌均匀就能吃。

喝2汤：养心神、补津液

夏天出汗多，津液流失快，喝汤不仅能补水，还能通过“汤水”把营养送进身体里。

1. 莲子百合汤（养心安神）

立夏后容易心烦失眠。莲子（带芯）能清心火，百合能润肺安神。这道甜汤是夏季养心的首选，能让人睡个好觉，平复烦躁情绪。

食材：干莲子 20g、干百合 20g、冰糖适量、清水，可加枸杞少许

做法；1莲子、百合提前清水泡 30 分钟；莲子去掉芯（不苦、安神）。

2锅中加足量清水，放入莲子、百合。

3大火煮开，转小火慢炖30 分钟。

4加冰糖、枸杞，再炖 5 分钟融化即可。

2. 番茄鸡蛋汤（生津开胃）

听起来很普通，但它是夏天最实用的“快手汤”。番茄富含番茄红素和维生素C，酸甜的口感能极大促进食欲，补充出汗流失的维生素，还能生津止渴。

食材；西红柿 2 个、鸡蛋 2 个、葱花、盐、香油、少许生抽、食用http://share.noior.cn/Article/details/32432.shtml
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